Bicep curls are often the go-to for anyone looking to develop strong and defined arms. While these exercises do have their place, focusing on your triceps is crucial if you want to see real improvements, especially for those over 50. We’ve discovered five excellent tricep exercises that can help firm up sagging arms, and the best part is you can do them right from your own home.

Emily Schofield, a certified personal trainer and gym manager at Ultimate Performance Los Angeles, emphasizes, “To truly transform the look and feel of your arms, particularly if you’re over 50 and dealing with excess skin, training the triceps is essential.” She adds, “The triceps, located at the back of the arm, make up more than two-thirds of your arm’s circumference. In reality, your arm’s size is more influenced by the triceps than by large biceps alone.”

It’s clear that the triceps play a significant role in shaping your arms, more so than the biceps, especially for those over 50. As we age, it’s typical for our arms to lose firmness due to natural muscle loss (known as sarcopenia), decreased skin elasticity, and changes in body fat distribution. This is where tricep exercises become invaluable.

Schofield explains, “Diamond pushups, unlike standard pushups, place more emphasis on the triceps while also engaging the chest and shoulders. These are effective compound movements, which means they work multiple muscle groups simultaneously.”

5 Triceps Exercises That Lift Sagging Arms After 50

Diamond Pushups

“Unlike standard pushups, diamond pushups put greater emphasis on the triceps. They also engage your chest and shoulders, making them effective compound movements (compound movements are those exercises which recruit multiple muscle groups at the same time),” Schofield says.

1. Assume a high plank, placing your hands close together so your index fingers and thumbs form a “diamond” beneath your chest.
2. Keep your elbows close to the sides of your body as you lower your chest toward the floor.
3. Press yourself back up to the start position.

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Overhead Dumbbell Extensions

“The overhead position fully lengthens the triceps, especially the long head, making this one of the best moves to train the muscle through its full range,” Schofield points out.

1. Begin seated or standing, feet shoulder-width apart.
2. Hold a single dumbbell with both hands.
3. Extend your arms overhead.
4. Bend your elbows as you lower the dumbbell behind your head, making sure the upper arms remain close to your ears.
5. Press the weights back up until your arms are completely extended.

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Tricep Kickbacks

“Kickbacks isolate the triceps and train the muscle in its shortened position,” Schofield notes. “By controlling the movement and resisting the urge to swing, you’ll get a strong contraction at the top of the move.”

1. Hold a dumbbell in each hand.
2. Hinge forward at your hips so your torso is almost parallel to the ground.
3. Bend your elbows to 90 degrees so your upper arms are by your sides.
4. Extend your elbows as you straighten your arms behind you.
5. Slowly return to the start position.

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Bench Dips

“Dips are one of the most effective compound exercises for triceps,” Schofield says. “They also engage your chest and shoulders, making them a powerful bodyweight move that requires no equipment.”

1. Sit at the edge of a sturdy chair or workout bench, hands gripping the edge beside your hips.
2. Walk your feet out so your hips come off the seat.
3. Bend your elbows to lower your body.
4. Press through your palms to rise back up.

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Close-Grip Floor Press

“This is essentially a bench press variation adapted for home workouts,” Schofield explains. “The narrow grip recruits the triceps more heavily than a standard press. Because the floor limits range of motion, it’s also easier on the shoulders than traditional presses.”

1. Lie on the ground, holding a dumbbell in each hand.
2. Hold the weights right over your chest, palms facing in.
3. Slowly lower the dumbbells until your upper arms touch the ground, elbows kept close to your torso.
4. Press the weights back up until your arms are completely extended.

Alexa Mellardo